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  #151   ^
Old Sat, Oct-23-04, 14:06
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
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Legs, back & traps

9:15 (70 min.)
Squats............................185x12,185x12,185x12
Leg presses.......................360x12,360x12,360x12
Lying leg curls....................90x15,100x12,100x12
Seated leg curls....................80x15,100x12,90x12
Rotary calf (plate loaded).205x15,205x15,205x15,205x15
Seated rows w/neutral grip........160x12,160x12,160x12
Wide grip pull-downs..............150x12,150x12,150x12
Cybex mach. seated row............130x15,130x15,130x15
Hyperextensions(weighted)..................25x12,25x12
Shrugs on standing calf mach......220x12,220x12,220x12
Barbell shrugs...........................185x15,185x15


Had to put legs and back together today due to being too busy to workout yesterday. Read about doing shrugs on standing calf raise machine, so decided to tryíem and they were
pretty cool. Back has been bothering me again, so no deadlifts of any kind this week.
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  #152   ^
Old Sat, Oct-23-04, 19:54
diemde's Avatar
diemde diemde is offline
Posts: 7,547
 
Plan: lower carb
Stats: 333/199.8/172 Female 5'8"
BF:??/39.0/25
Progress: 83%
Location: Central Ohio
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Hey Chip! Thought I'd come over and say thank you again for the tip on squats. It really has helped quite a bit. Today was the first day I added weight. Just 5 lbs in each arm, but it's a start! I can't imagine the 185 you are doing. Wow! Hope your back gets better soon.
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  #153   ^
Old Wed, Oct-27-04, 08:15
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
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Didnít get a chance to log my workout yesterday, so here it is:

Tues. 10-26-04 3:10 pm

Chest & Triceps (about 1 hour)
Flat bench barbell press..........185x8,185x8,185x8
Incline dumbbell press...............80x6,80x6,80x5
Incline barbell press.............155x8,155x8,155x7
Incline flye...................................55x6
Cybex flye machine..................90x8,90x8,100x7
Cybex chest press machine.........170x8,180x7,190x6
EZ Bar skull crushers.............100x6,100x7,100x6
Overhead cable tri. extension.....120x8,120x7,120x7
One-arm cable reverse press-downs....50x8,50x8,50x8

Wanted to do some dips after the tricep extensions, but after all the other chest and tri. work, I canít even do them with ANY kind of decent form. I miss my dips terribly, so will have to figure some way to work them in earlier or maybe even in another session during the week?
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  #154   ^
Old Wed, Oct-27-04, 16:58
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

2:00pm

Shoulders, Biceps & Forearms (about 1 hour)
Standing lateral raises...............25x8,25x8,25x8
Arnie presses.........................45x8,45x8,45x8
Bent-over lat. raises head supported..45x8,50x7,50x8
Seated Smith mach. presses.........100x8,110x8,110x8
Alt. seated dumbbell curls............45x8,45x8,45x8
Alt. incline dumbbell curls...........35x8,35x8,35x8
Barbell drag curls....................75x8,75x8,75x8
Behind back barbell wrist curls....155x8,155x8,155x8
Dumbbell reverse wrist curls..........20x8,20x8,20x8

Forgot my workout log-book, so just did the weights I thought were right. In case anyone wonders why I always do the incline dumbbell curls, not only do they stretch out the bicep very well, but I get get some kind of pain in my inner elbow and upper forearm (not sure if tendonitis or not), and that pain pretty much goes away when I do these on bicep day! Donít doíem and BAM!, pain returns!
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  #155   ^
Old Thu, Oct-28-04, 13:06
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

1:10pm

Back (50 min.)
Med. grip pull-downs.............175x8,175x8
Seated rows................170x8,180x8,190x8
Deadlifts..................245x8,265x7,265x7
Goodmornings.....................115x8,115x8
T-Bar rows.......................180x8,180x8
Bent-over one arm dumbbell rows....85x8,85x8
Weighted hyperextensions......45x8,50x8,50x8
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  #156   ^
Old Sun, Oct-31-04, 06:22
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
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7:15am
45 min. empty stomach walk at moderate intensity (3.5 - 3.8mph)
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  #157   ^
Old Sun, Oct-31-04, 11:48
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

11:30am

Legs & Traps (about 40 min.)
Squats........................240x7,240x7,240x6
Leg press 45* sled............500x7,500x7,500x7
Seated leg curls..............120x8,130x8,140x8
Rotary plate load calf mach...295x7,295x7,295x7
Standing calf.....................310x12,310x12
Barbell shrugs................275x8,275x8,275x8
Shrugs on standing calf mach......300x10,300x10
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  #158   ^
Old Tue, Nov-02-04, 11:19
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

10:45am

Chest & Triceps (55 min.)
Barbell flat bench pres.......230x3,230x3,230x3,230x3,230x3
Incline flyes...........................60x6,60x6,60x6,60x6
Incline press on Smith Mach...180x3,200x3,210x3,210x3,210x3
Weighted dips......................40x6,50x6,50x6,50x6,50x6
Skull crushers......................110x4,110x4,110x4,110x4
Triceps push-downs..................110x4,110x4,110x4,110x4
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  #159   ^
Old Wed, Nov-03-04, 12:21
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

11:30am

Shoulders & Biceps (about 50 min)
Standing lateral raises......................35x4,35x4,35x4
Bent over rear lat.raises head supp..........55x6,55x6,55x6
Arnie presses................................65x6,65x6,65x6
Seated presses on Smith Mach........140x4,140x4,140x4,140x4
Alt. bent over dum.row elbow out........65x6,70x6,75x6,75x6
Alt. standing dumbbell curls.......55x5,55x5,55x5,55x5,55x5
Alt. incline dumbbell curls..................40x5,40x5,45x4
Standing EZ Bar curls...............100x4,100x4,100x4,100x4
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  #160   ^
Old Thu, Nov-04-04, 13:03
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

1:15pm

Back & Traps (about 40-45 min.)
Neutral grip pull-downs.........200x5,200x5,212.5x5,212.5x5
Bent over barbell row...............215x5,215x5,215x6,215x6
Cybex seated row machine............210x6,230x6,250x6,250x6
Weighted hyperextensions................55x6,65x6,65x6,65x6
Barbell shrugs......................305x6,305x6,305x6,305x6
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  #161   ^
Old Fri, Nov-05-04, 09:58
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

9:15am
Legs
Squats............275x2,275x1,265x3,265x3,265x3,265x3,265x3,265x3,300x1, 320x0(missed)
Rotary calf...................295x6,295x6,295x6,295x6
SLDLs...................225x6,245x6,265x5,265x5,265x5


New personal record on the squats, could have went higher, but hadn't planned on trying and wasn't going about it the best way to be able to nail the heavier weight.

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  #162   ^
Old Sun, Nov-07-04, 18:22
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

4:45pm

Chest & Triceps
Flat bench barbell press............195x8,200x8,200x8
Inclines flyes.........................50x8,50x8,50x9
Incline barbell press...............165x8,170x8,175x8
Cybex seated chest press mach.............190x6,190x6
Weighted dips..........................30x8,30x8,30x8
Triceps push-downs..................100x8,110x8,110x8
Lying cross-face triceps extension..........25x8,30x8
One arm seated tri. extensions..............30x8,30x8
Triceps kickbacks.........................25x15,25x15
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  #163   ^
Old Thu, Nov-11-04, 14:36
Chipperoo's Avatar
Chipperoo Chipperoo is offline
Southern Gentleman
Posts: 741
 
Plan: CKD
Stats: 272/219/210 Male 70.5 inches
BF:30+/20-21/14-15
Progress: 85%
Location: NW Georgia (Near Atlanta)
Default

12:00pm


3 minute warm-up on stairstepper

Squats.........barx10,135x10,225x3,225x3,275x1,315x1,325x1,335x4,350(mis sed)

Leg press....................................360x10,410x8,450x6,500x3,300x16

Flat bench barbell.......135x10,135x10,225x1,235x1,250x1,265x1,185x10,185x10

Arnies...................................60x6 quit left inside elbow hurting

Seated presses behind neck on Smith Mach.........................100x8,100x8
Seated presses in front on Smith Mach............................120x8,120x8

Dips.....................................BW+40x8,BW+40x8,BW+40x8,BWx15,B Wx15



New PR's on the squats and the bench presses! Haven't gone this heavy on bench's in quite some time, had no idea I could do this as 240 was my previous PR. 265 wasn't even that hard, maybe could have went higher but didn't want to bother the ONE guy in the gym that I recruited to spot my anymore. I was quite frickin' happy, as you can imagine!
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